Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up
Strength
Squat 5 x 70,90,105,115,130; 10 x 150
MetCon
5 rounds for time: 5 Deadlifts (135#)/10 Burpees
Strength Time: 22 minutes
MetCon Time: 10 minutes
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